PFP Fit Program

Peak Flight Performance

Coach
ADAM REID

Five days a week training program delivered weekly developed from experience trainers and coaches for functional strength, health, wellness and performance!

Program will focus on improving mobility to enhance quality of life while improving strength, endurance and overall health.

This is the exact program that the Head Coach, Adam Reid, follows currently. You will follow along with him.

This program is based off of GBRS group tactical standards. The tactical standards test follows:

  • Broad Jump
  • Bench Press
  • TrapBar Deadlift
  • Pull Ups
  • Plank
  • KB Carries
  • 800m run

The program will help you exceed in these 7 tests.

$15
Get PFP Fit Program
benefit-image-0
Receive Expert Coaching
Learn while improving your health and performance from coaches with over years of Professional Education and experince.
benefit-image-1
Be a part of the Tribe
Being a part of the team, you will never feel like you are on the journey alone. Join our community for exclusive insight into health and wellness while having access to our expert coaches.
benefit-image-2
Take the Guesswork out of Training
Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.
Features
feature-icon
Programming 5 days per week
Programming 5 days per week Daily workouts designed to increase strength and mobility while improving overall performance.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates, Dumbbells, Kettlebells, Bands, Medicine Ball
Recommended
Weightlifting Rack, Trap Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A1

Kneeling Hip Flexor Stretch

2 x 10

A2

Hip Mobility - KB Squat

2 x 10

B1

Trap Bar Deadlift

3 x 5

B2

Broad Jump

3 x 5

C

Plank

2 x 0:40

D

Inverted Row

3 x 0

E

Pullover

3 x 12

F

Lying Leg Curl

3 x 15

Tuesday
Week 1 Day 3

A1

T-Spine Reach

2 x 8

A2

T Spine Foam Roll

1 x 0:30

B

Bench Press

3 x 5

C

Seated DB Shoulder Press

3 x 12

D

Push Ups

2 x 0

E

Pull-Up

3 x 5

F

DB Bicep Curls

3 x 15

Wednesday
Week 1 Day 4

A1

Lying Figure Four Stretch

1 x 1:00

A2

Hip circles

1 x 8

Conditioning

B

200m Sprint

4x200m at moderate pace. During the runs, keep a moderate pace. We are not fullout sprinting but also not walking. This should be a little faster than a light jog. Take a 3-4 minute rest in between each run to allow your heart rate to go back to normal. Track your time as we will increase speed over time.

C

Side Plank

3 x 1:00

Thursday
Week 1 Day 4

A

Walking Hip Mobility All Directions

2 x 8

B

Front Squat

3 x 5

C

Split Squat

3 x 6

D

Suitcase Carry

2 x 20

E

Walk

1 x 20:00

Friday
Week 1 Day 5

A1

Thoracic Extension on Foam Roller

1 x 0:30

A2

Shoulder Pre-Hab

1 x 8

B1

Incline DB Bench Press

3 x 12

B2

Band Pull-Apart

3 x 20

C

Seated Cable Row

3 x 12

D

DB Lateral Raise

3 x 15

E

KB Farmer's Walk

3 x 30

F1

Double Leg Pogos

2 x 20

F2

Split Stance Pogos

2 x 20

F3

Box Jump

2 x 8

Coach
More from Peak Flight Performance
coach-avatar ADAM REID

Head Coach

PFP Fit Program
Join Today!